A Group:
300 mixed warm up
Swim 500-400-300-200-100
Paddles/pull buoy 400-30-200-100
200 EZ cool down
B Group:
Warm-up
10 x 100
50 EZ
2 x 4 x 25 kickboard / 4 x 25 mini-sprint
100 cool down
Wednesday, January 4, 2012
Tuesday, April 5, 2011
Jeff Mims Finishes His First 50K Trail Run
Finished in 6:36:06. Much better than I thought I would do, and I started 2 minutes behind everyone in dead last place. Crazy story I'll have to tell you sometime. Thanks for everything. It was a great experience. Everything had hoped it would be.
Here are the pics. I actually started last because of going to the bathroom, and then running off without my water bottle b/c the race had just started. I came back and found my wife to get it. Crazy. Did ok overall. I had some trouble wanting to drink my gatorade after a while. I ended up drinking a lot of water, and didn't manage my salt very well. Got cramped in my thighs right behind the knees on the inside of both legs with 1 1/2 miles left.
Goal accomplished. Now its time to go faster. I know I could have had a better race with a good start and getting my nutrition/salt better.
Thanks for your help. Look forward to talking to you soon. By the way, swiftwick 7's merino wool= no blisters.
Here are the pics. I actually started last because of going to the bathroom, and then running off without my water bottle b/c the race had just started. I came back and found my wife to get it. Crazy. Did ok overall. I had some trouble wanting to drink my gatorade after a while. I ended up drinking a lot of water, and didn't manage my salt very well. Got cramped in my thighs right behind the knees on the inside of both legs with 1 1/2 miles left.
Goal accomplished. Now its time to go faster. I know I could have had a better race with a good start and getting my nutrition/salt better.
Thanks for your help. Look forward to talking to you soon. By the way, swiftwick 7's merino wool= no blisters.
Sunday, April 3, 2011
The Dog Pack Runs Potomac Heritage Trail
The Dog Pack from L to R: Adam Sotelo, Jack Bourgeois, ST, Kokolulu, Cooper, and Daniel Baldwin.
Dan at the first river crossing.
Adam powering up a hill.
It got pretty technical in some areas.
We just finished a huge climb so Dan and Adam are resting.
Cooper wants up but he can't climb up the rocks.
Adam next to the Potomac, and Jack's huge butt.
SHOCKING BUT TRUE! Adam's feet can cling to walls.
The truth behind trick photography EXPOSED.
Dan is bonking but he is trying not to show it.
Cool bridge crossing near town.
After ~12 miles of trails, we had 3 miles left to run through town.
Tuesday, January 18, 2011
Charles Scott at Rock N Roll----Sub 3 Hour Marathon!!!
My friend Charlie Scott has been in pursuit of a sub-3 hour marathon. I have gotten to know him from some runs in Nashville, and when we did the Grand Canyon R2R2R. I am always interested in helping someone solve the puzzle of how to get faster. So I wasn't particularly surprised when he invited me out to the Phoenix Rock and Roll Marathon to pace him in hopes of that elusive Sub-3.
We previewed the course and spent a lot of time discussing strategy. The plan was for me to join him at Mile 14.
Part of Charlie's plan was to go out a little more aggressively than in his most recent marathon attempts. We agreed that this would prevent him from having to run a drastic negative split, and he should be able to hold the pace. We left no stone unturned in discussing, nutrition, pacing, even drafting other runners.
Charlie's training times were strongly predictive of a sub-3 hour marathon, but his most recent attempts were 3:08 and 3:07. We tweaked a number of items in his race plan, including the more aggressive first half, additional electrolyte
intake, advil, and caffiene gels. My role was to be there to make sure he didn't break mentally. In Charlie's words, "you have permission to use profanity, or whatever it takes to make me keep going."
I linked up with Charlie's pack and things were smooth sailing from mile 14-18. Around mile 19 I noticed he was slipping off pace just a few seconds per mile. He seemed a little less responsive to the pace and I worried that the fatigue and doubts might be creeping in. The first thing I did was instruct him to take a Roctane GU
, which has 37 grams of caffiene plus 125 calories. This provides an almost instanteous energy boost, both mental and physical.
My exact words were, "You are right on track with your plan, but you can't slip off it any more. Do what you came here to do." I had been noticing a few seconds per mile were being eaten up from the ~1 minute and 15 seconds ahead of pace that he was. The runners that Charlie had been pacing with were either accelerating up the road, or were being shelled off the back of the pack. This left Charlie in something of a no-man's land. I was glad I was there to pace him and egg him on.
Shortly thereafter, around mile 21, a group of about 7 runners came upon us. This was the 3 hour pace group. I sternly warned, "This is your salvation. You MUST stay with this group." I ran either ahead or beside, and chastized him whenever more than a 5 foot space opened in front of him. If the rubber band gets stretched canit break, then you are on your own again. We could not allow this to happen happen.
Things had been dicey since mile 19, and I knew Charlie was badly suffering. I just reminded him, "this is what you came for." When you are in a race and executing your race plan, expect distress in the later miles. At mile 22 I was still pretty nervous but Charlie was intent on staying locked in tight with the pack. At mile 23 I felt a little better about things. When we hit mile 24 I became confident that he would make the time.
I stayed with Charlie all the way in and across the finish line. I don't think either one of us could believe it...He'd done it! We were both really glad I was there to force-feed him the caffiene GU, and to verbally prod him to stay in contact with the crucial pack. I know this is a very special achievement in the life of a runner and I am very grateful to be asked to help Charlie accomplish this.
Footnote: Charlie is no stranger to extreme adventure. In 2009 he biked the length of Japan in 67 days, riding self-contained and towing his son on a trailer bike. Read about that adventure here. In 2011 he is going to circumnavigate Iceland in the same manner. But in addition to towing his 9 year old son he will also be pulling his 4 year old daughter in a trailer.
We previewed the course and spent a lot of time discussing strategy. The plan was for me to join him at Mile 14.
Charlie and ST in the hotel room on race morning.
Part of Charlie's plan was to go out a little more aggressively than in his most recent marathon attempts. We agreed that this would prevent him from having to run a drastic negative split, and he should be able to hold the pace. We left no stone unturned in discussing, nutrition, pacing, even drafting other runners.
ST ready to "go to work."
Charlie's training times were strongly predictive of a sub-3 hour marathon, but his most recent attempts were 3:08 and 3:07. We tweaked a number of items in his race plan, including the more aggressive first half, additional electrolyte
intake, advil, and caffiene gels. My role was to be there to make sure he didn't break mentally. In Charlie's words, "you have permission to use profanity, or whatever it takes to make me keep going."
Charlie at Mile 14, on track for the race plan.
I linked up with Charlie's pack and things were smooth sailing from mile 14-18. Around mile 19 I noticed he was slipping off pace just a few seconds per mile. He seemed a little less responsive to the pace and I worried that the fatigue and doubts might be creeping in. The first thing I did was instruct him to take a Roctane GU
, which has 37 grams of caffiene plus 125 calories. This provides an almost instanteous energy boost, both mental and physical.My exact words were, "You are right on track with your plan, but you can't slip off it any more. Do what you came here to do." I had been noticing a few seconds per mile were being eaten up from the ~1 minute and 15 seconds ahead of pace that he was. The runners that Charlie had been pacing with were either accelerating up the road, or were being shelled off the back of the pack. This left Charlie in something of a no-man's land. I was glad I was there to pace him and egg him on.
Shortly thereafter, around mile 21, a group of about 7 runners came upon us. This was the 3 hour pace group. I sternly warned, "This is your salvation. You MUST stay with this group." I ran either ahead or beside, and chastized him whenever more than a 5 foot space opened in front of him. If the rubber band gets stretched canit break, then you are on your own again. We could not allow this to happen happen.
Charlie locked in tight with the 3 hour pace group at Mile 22. It was his "salvation."
Things had been dicey since mile 19, and I knew Charlie was badly suffering. I just reminded him, "this is what you came for." When you are in a race and executing your race plan, expect distress in the later miles. At mile 22 I was still pretty nervous but Charlie was intent on staying locked in tight with the pack. At mile 23 I felt a little better about things. When we hit mile 24 I became confident that he would make the time.
Charlie at the finish line. Finishing time: 2:58:39.
I stayed with Charlie all the way in and across the finish line. I don't think either one of us could believe it...He'd done it! We were both really glad I was there to force-feed him the caffiene GU, and to verbally prod him to stay in contact with the crucial pack. I know this is a very special achievement in the life of a runner and I am very grateful to be asked to help Charlie accomplish this.
Footnote: Charlie is no stranger to extreme adventure. In 2009 he biked the length of Japan in 67 days, riding self-contained and towing his son on a trailer bike. Read about that adventure here. In 2011 he is going to circumnavigate Iceland in the same manner. But in addition to towing his 9 year old son he will also be pulling his 4 year old daughter in a trailer.
Sunday, December 12, 2010
Lora Fox BQ's at Thunder Road
Lora Fox F40/44
Chip Time 3:49:04
Gun Time 3:50:57
I have not spoken with her yet to get any of the details because she was reportedly celebrating all night after the epic run. The only details I received were in a text that she had a slight positive split but that she made it with a minute to spare. Go Lora.
Lora Fox has been selected to be on ACME Multisports Racing Team for 2011. She will be racing on a QR Seduza as part of the arrangement.
Monday, December 6, 2010
Dave Stock's Amazing Double-Triple
Triathlon Double-Triple
Completed by David Stock, Age 58
The achievements of some of my athletes never ceases to amaze me. Ranging from beginners taking huge risks and trying new events....to ultras, irons, and elites. There are so many amazing achievements if you read down my blog. And then someone truly exceptional like David Stock steps up. I profiled him here last year.
One amazing thing about David is that at age 58 he is among the more "senior" athletes I coach. The other athletes on the team say "I just hope to be participating when I am that age," and then David kicks their butt.
Not only that, but David is on a quest to do ten iron distance triathlons, and he is getting close to that number. In part, because he did THREE IRON DISTANCE TRIATHLONS THIS YEAR, namely IM Louisville, IM Florida, and Beach 2 Battleship. Louisville boasts the toughest conditions this side of Kona; the hold it in August....in the South.
Completing the latter two races (IM FL and B2B) was even more significant considering they were only one week apart, in November.
You would think a sane person would use the time between irons to rest and train, but David is so fanatical that he included American Triple T Triathlon in his schedule. In case you haven't heard of this little gem, it consists of 4 triathlons over the course of 2.5 days. The distances increase from a sprint on Friday night, to two olympic distance tris on Saturday, to a half iron on Sunday. It is compared to being equal or more difficult than a Ironman.
It would seem like Dave is getting close to completing his triathlon bucket list. Except somehow I have a feeling he will keep producing new, amazing accomplishments.
Completed by David Stock, Age 58
Aug 29 Ironman Louisville 12:59:02
Oct 10 American Triple T North Carolina 11:46:54 (3rd Grand Master)
Nov 6 Ironman Florida 12:50:53
Nov 13 Beach 2 Battleship Iron Distance Triathlon 13:45:51
The achievements of some of my athletes never ceases to amaze me. Ranging from beginners taking huge risks and trying new events....to ultras, irons, and elites. There are so many amazing achievements if you read down my blog. And then someone truly exceptional like David Stock steps up. I profiled him here last year.
One amazing thing about David is that at age 58 he is among the more "senior" athletes I coach. The other athletes on the team say "I just hope to be participating when I am that age," and then David kicks their butt.
Not only that, but David is on a quest to do ten iron distance triathlons, and he is getting close to that number. In part, because he did THREE IRON DISTANCE TRIATHLONS THIS YEAR, namely IM Louisville, IM Florida, and Beach 2 Battleship. Louisville boasts the toughest conditions this side of Kona; the hold it in August....in the South.
Completing the latter two races (IM FL and B2B) was even more significant considering they were only one week apart, in November.
You would think a sane person would use the time between irons to rest and train, but David is so fanatical that he included American Triple T Triathlon in his schedule. In case you haven't heard of this little gem, it consists of 4 triathlons over the course of 2.5 days. The distances increase from a sprint on Friday night, to two olympic distance tris on Saturday, to a half iron on Sunday. It is compared to being equal or more difficult than a Ironman.
It would seem like Dave is getting close to completing his triathlon bucket list. Except somehow I have a feeling he will keep producing new, amazing accomplishments.
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